How to be healthy, happy, inspired and strong...
P.O. Box 44027
Atlanta, GA 30336
Walk your way to better health
Top 22 Reasons Why Walking Is The Best Exercise
It reduces the risk of cardiovascular and cerebrovascular disease by improving circulation and health of the blood vessels.
It strengthens and tones the major muscles of the body, including the heart. It encourages collateral circulation to the heart muscle, which can dramatically increase your chance of surviving a heart attack.
It slows the heart rate by increasing stroke volume (the volume of blood it pumps with one contraction).
It reduces the level to which arterial pressure rises during exercise and stress, and creates a stabilizing effect on blood pressure.
It increases the flexibility of muscles and joints, and reduces aches and pains in the neck, back and other body joints.
It improves mental sharpness and increases the potential for creative thought by increasing the oxygen supply to the brain.
It circulates more oxygen to all body tissues.
It reduces triglyceride (blood-fat) levels.
It gradually increases good cholesterol (HDL) and lowers bad cholesterol (LDL).
It tones up the glandular system and increases thyroid gland output.
The production of red blood cells is increased by the bone marrow and improves lymphatic circulation and blood circulation in general.
It augments the alkaline reserve of the body and improves strength and physical efficiency, which can be significant in an emergency that requires extended effort. It benefits body growth and recovery from trauma.
It helps your muscles to move vital fluids throughout the body, which reduces the work done by the heart. It improves digestion and elimination of body wastes.
It enhances the flow of endorphins, which are the body's own natural tranquilizers, and improves coordination by activating neurotransmitters and training the muscle fibers.
It reduces the incidence of minor illnesses, allergies, headaches and abdominal problems.
It increases the ability to store and utilize nutrients, which increases endurance.
It stimulates the metabolism, and this effect continues burning calories for hours.
It has a hardening and strengthening effect on the bones of the entire skeletal system.
It increases respiratory capacity and aerobic power.
It counteracts fatigue and reduces insomnia.
It slows down the aging process and helps you to present a more youthful appearance.
It improves mental outlook, optimism, morale and self-esteem.
“Where the heart is willing, it will find a thousand ways, but where it is unwilling it will find a thousand excuses.”
---Dayak proverb (Borneo)
Walking Tips
- The beauty of walking is you set the pace. You do what feels comfortable for you. No one is judging you. Walk tall and think about how good you are being to your body and yourself.
- Start slowly and gradually build up endurance. Too much too soon means you are likely to burn out and give up, or get hurt. Always work at your own pace. Try starting with twenty minutes several days a week for a month, or until you feel comfortable, and then go up to thirty minutes each time. Try to work up to three miles in forty-five minutes - a fifteen-minute mile- if you can. Take your time getting there. Train to Gain, Not Maintain. A goal is so important!
- Drive around your neighborhood and use the odometer in your car to clock the distance to various places. Clock out a 1-mile route, but know other distances in case you want to add on.
- Walk with a friend or family member. Talking as you walk helps to pass the time and keeps you from looking at your watch.
- Look at the scenery. Check out the gardens, listen to the birds, and feel the breeze.
- Stay hydrated. Dehydration lowers your blood volume, making your blood viscous and slow moving. This, in turn, zaps your energy.
- Keep track of your consistency by making a calendar when you walk.
- Congratulate yourself for every achievement. If you focus on your successes, you'll maintain more motivation to stick with your walks.
- Take every opportunity to walk, such as changing channels by walking to the television, parking farther from the destination, and taking the stairs instead of the elevator.
- Carry yourself proudly. Be aware of your posture -your head held high, your chest lifted, shoulders relaxed so you can breathe deeply. Curl your pelvis up as you walk; this will stretch your spine and allow you to feel the contraction in your stomach. Feel your body lift two inches higher. Hold your shoulders up and back. Very soon your body will feel as light as a feather.
- Have fun! Smile...relax...breathe deeply, and don't clench your teeth. Take a Talk Test: If you are so out of breath that you cannot talk, you are doing too much. Slow down. If you can talk in your normal voice, you are not working hard enough. Speed it up gradually. Do not worry, as the weeks go by you will be amazed how quickly your endurance improves and your strength increases.
P.O. Box 44027
Atlanta, GA 30336